iOS: The fitness tracking app RunKeeper has been updated with a few new features, including new training plans, and a coaching option to help you plan for long term goals like running a marathon.

The new training plans allow you to create customized workouts, and include timers along the way so you can use it for things like interval training. You can create your own intervals based on time or distance. The coaching option adds a new system where you can choose from a selection of free workouts created specifically to help you work toward goals like running for weight loss, or preparing for a 10K. Once you pick a plan, RunKeeper creates a calendar of runs that you need to stick to in order to achieve those goals. The update is free in the iTunes App Store right now. Android users can check out the beta version of these features over on the RunKeeper blog.